Eating fruits and vegetables definitely contributes to a healthier lifestyle according to proven scientific research and studies. To reap the benefits, it would be good to consume 5 servings of fruits and vegetables daily. And this in total, not 5 servings of fruit plus 5 servings of vegetables. One serving weighs about 80g, which corresponds to a medium-sized fruit, 1 cup of raw vegetables or ½ cup of cooked vegetables. There is a wide variety throughout the year to satisfy even the pickiest.
5 reasons why we should include 5 servings of fruits and vegetables in our daily diet are:
- They are rich in vitamins and trace elements.
- They help maintain a healthy weight.
- They are an excellent source of fiber and antioxidants.
- They reduce the risk of heart disease, stroke and some forms of cancer.
- They have a wonderful taste and a huge variety.
Below we list which vitamins and trace elements you can get from various fruits and vegetables:
Vitamin A: Pumpkin, sweet potato, mango, carrot
Vitamin B1: Beans, soy
Vitamin B2: Mushrooms, beets, greens, spinach, soy
Vitamin B3: Mushrooms, potato
Vitamin B6: Potato, beans, avocado, banana, watermelon
Vitamin C: Citrus fruits (orange, lemon, grapefruit), strawberries, kiwi, peppers, Brussels sprouts, tomato, broccoli, cauliflower
Vitamin E: Vegetable oils
Vitamin K: Brussels sprouts, broccoli, spinach, greens, cauliflower, lettuce, cabbage
Calcium: Greens, spinach
Iodine: Mushrooms, sunflower seed
Potassium: Beans, beets, greens, banana, cantaloupe, soybeans, zucchini, artichoke, tomato
Magnesium: Spinach, beans, broccoli, banana, watermelon
Iron: Spinach, beans, soybeans, cherries, apricots
Folic acid: Asparagus, spinach, lentils, black-eyed beans, lettuce, greens, broccoli, oranges, beets